Take aim on pudge with an arsenal of pre-planned low-cal meals

It's the new year, and whether you've just gained pounds over the holiday or have been adding them on over the past year, it's a great time for weight loss and to get back to a healthy body. But how to begin?

"The average lunch or dinner, and even some breakfasts, can run up to 800 calories or more, so by simply substituting one 300-calorie meal for a usual meal, you can cut as many as 500 calories a day—and lose 1 pound in a week," says Cathy Nonas, RD, a researcher at the New York Obesity Research Center.